1.29.18

A. Warm Up

12 minutes EMOM alternating movements 1. 20 Air Squats 2. 20 Spider Lunges (10 each side, alternating) 3. 20 Abmat sit ups 4. 10 Burpees

B. Strength

Back Squat

6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90% (3+)

C. Conditioning

12 minute AMRAP 30 Double Unders (2:1 Singles) 3-6-9-12-15-18. . . Power Snatch 95/65

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